F3 Copley

The Motivator

Mon., Apr. 4, 2022


Mon., Apr. 4, 2022 / 05:30 am - 06:15 am / Copley High School



SSH, M Phelps, Shoulder circles, Imperial Walker, Tabby Taps


Run around the trail with mixed exercises:

50 yard lunge walk

4 level inclining merkins with 5 reps at each level up to balls on the wall.

Pull Ups / Dips

Beat your buddy at the hill:
Partner up. Pax 1 runs backwards up the hill, duck walk down while Pax 2 performs Burpees. Switch and repeat. Higher Burpee count wins. Plank for 6.

50 yard wheelbarrow

Catch Mary if you can:
Pax 1 at end zone, pax 2 at 20 yards
Both perform big boys, pax 2 runs backwards to opposite side after 20 reps, pax 1 follows with forward sprint after 23 reps to catch pax 2. Swap and repeat.



Butterfly Crunch
Back bow twist
Jackknife crunch
Pickle Pointer
Windshield Wipers


Eat life like a Trailmix